RUNNING

Running : les différents types de séances pour progresser.

If you start the run and want to progress or if you want to go beyond the jogging point of Sunday morning, this article is for you! In running, there are three types of sessions to practice per week to see a good progression: 1- THE WORK OF ENDURANCE or the famous long exit: lasting from 1h to 2h30, the long exit is to perform in fundamental endurance. This is a speed at which you are comfortable speaking and have a fluid breathing. For my part, I make my trips at a speed of 8.5 km / h, so really quietly, otherwise I do not want! In any case, there is no question of making a time, during the long outing. We think endurance and we try to hold on for a long time! 2- SPLITTING SESSIONS: 30 seconds at a low speed then 30 seconds at high speed to repeat 8 or 10 times. These sessions aim to increase your VMA: Maximum Aerobic Speed. This is the speed at which the rider reaches his maximum oxygen consumption. By increasing your VMA, you increase your running speed. When I started running, I had a VMA at 11 km / h and I would run on average 8Km / h. One year after my first VMA test and after a lot of fractional training, my VMA is at 13,5 km / h and my average speed at 10km / h: Like what, these sessions are the basis for a good progression ! In addition, these sessions are not to neglect if you want to lose weight: 3 times more fat burned in 2 times less time! 3- Finally TRAINING AT THE THRESHOLD: it’s about running at a combined speed between your fundamental endurance speed and your VMA. It is considered to be the fastest speed a runner can take on a 45 minute run at 1am. By alternating these three types of running, you will quickly progress: run longer, be less breathless, be more efficient in the effort. Feel free to leave me a word if you have any comments or questions! ——— running and want to progress or want to do more than Sunday morning run , this article is for you! If you’re starting out and want to progress or want to do that Sunday morning run , this article is for you! running, there are three types of sessions to practice a week to see good progress : In running, there are three types of sessions to practice a week to see good progress : THE WORK OF ENDURANCE : run during 1 hour until 2:30, the long run is to be made in basic endurance. 1 THE WORK OF ENDURANCE : run during 1 hour until 2:30, the long run is made in basic endurance. a speed at which you are comfortable to talk and have a smooth breathing. This is a speed at qui you are comfortable to talk and-have a smooth breathing. I make my long run to a speed of 8.5 km / h , so really quietly , otherwise I have to stop !! For my part, I make my long run to a speed of 8.5 mph , so really quietly , otherwise I have to stop !! in any case no question of a time during the long ride . It is in any case no question of a time during the long ride . You have to think about endurance and keep going! SPLIT SESSIONS : 30 seconds at low speed and 30 secods at high speed then repeat 8 to 10 times . 2 SPLIT SESSIONS : 30 seconds at low speed and 30 seconds at high speed then repeat 8 to 10 times . sessions are d to increase your MAS : Maximum aerobics speed. These sessions are to increase your MAS : Maximum aerobics speed. the speed at which the runner reaches its maximum oxygen consumption . This is the speed at which the runner reaches its maximum oxygen consumption . MAS , you increase your running speed . By increasing your MAS , you increase your running speed . started running , I had a MAS at 11 km / h and I was running on average 8km / h. When I started running , I had a MAS at 11 km / h and I was running on average 8km / h. my VMA is 13.5 km / h and my average running speed 10km / h: So , these workouts are really good to progress ! One year later my VMA is 13.5 km / h and my average running speed is 10km / h: So , these workouts are really good to progress ! sessions are great if you want to lose weight: ! In addition, these sessions are great if you want to lose weight ! Finally TRAINING THE THRESHOLD SPEED : it is running at a combined speed between your basic endurance and your speed MAS . 3 Finally TRAINING THE THRESHOLD SPEED : It’s running at a fast pace between your basic endurance and your speed MAS . that this is the fastest speed that a runner can take during an run from 45 minutes to 1 hour Considering That this is the fastest speed That a runner can take during an run from 45 minutes to 1 hour these three types of running, you will quickly progress : run longer , best breathing, be better during the workout . By alternating thesis three kinds of running, you will progress Quickly: run along, best breathing, be better During the workout. write me if you have any comments or questions ! Feel free to write me if you have any comments or questions ! Share this: Twitter Facebook Google WordPress: chargement… I like loading …